Monday 12/2/13

A. Weighted Dips @30X1 – build to a 2RM (can sub regular dips)
B. db russian step-up @20X0; 5-7/leg x 4 sets; rest 30 sec btw legs
C. db one-arm torso row @31X1; 6-9×4; rest 1 min btw arms
D. 75 sit-ups for time

A. Build to a tough single clean from high blocks in 10mins
B. Front squat @32X1; 5, 4, 3, 2, 1; rest 3mins
C1. Press x 1/Push press TnG x 2; rest 90sec
C2. Strict pull-up amrap in 1min; rest 2mins x 4
3sets 80-90% effort
Row 400m
20 GHD situps
20 Front rack reverse lunge 135/85#
HS walk 10m
rest 3mins

A. does not have to be 1rm use to stimulate CNS
B. focus on tempo
C1/2. pick a number for chinups to hit in sets like 2’s or 3’s chang grip as you go
– Time each set goal is to maintain same time for each set

A. FS @31X1; 3,3,3; rest 3 min
B. Build to a heavy complex – hang clean + clean + FS
C. Emom 14 min –
Odd – Tng PC & Jerk (85#) x 5
Even – 6 burpee box jump overs
for time:
10 BB lunges/leg (95#)
50 DUs
8 BB lunges/leg (95#)
40 DUs
6 BB lunges/leg (95#)
30 DUs
4 BB lunges/leg (95#)
20 DUs
2 BB lunges/leg (95#)
10 DUs

– FS – tall, upright torso tight upper thoracic
– complex Tng


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